Month: December 2020

GYM CLOSED

AMRAP in 20 minutes
10 box jumps
7 hang power clean
4 thrusters

It’s the last workout of the year at CFD! Have some fun with this one guys and enjoy every minute! Except maybe the thrusters…those might not be enjoyable:) The thruster weight should be a bit of a challenge today since the rep count is so low. With only four reps every round you should be able to go a little heavier there than what you are used to. Make sure you can do four reps in a row at the beginning of the workout when you are fresh. Breaking the reps up later in the workout is totally ok. Happy New Year CFD! We love you all!!

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb
overachiever: 155/105 lb

AMRAP in 10 minutes

6 alternating devil press

12 weighted step ups

Ten minutes on the clock today with devil press and weighted step-ups. You will use one dumbbell for both movements so choose your weight wisely. Focus on keeping an upright chest on the step-ups as you drive through the working leg to stand up on the box.

standard: 35/20 lb

rx: 50/35 lb

sport: 65/45 lb

overachiever: 75/55 lb

Skill

Unbroken double under ladder in eight minutes
climb as high as you can

2-4-6-8 …
OR
5-10-15-20 …
OR
10-20-30-40 …

standard: single unders
rx: double unders
sport: double unders with or without a drag rope
overachiever: triple unders or drag rope double unders

Workout of the day

AMRAP in 12 minutes

6 push-ups
6 sumo deadlift high pull

Today’s workout features small sets of push-ups and a barbell sumo deadlift high pull. The weight on your bar should be light today. Plan to keep the sets of six unbroken throughout a good portion of the workout. Push-ups can be scaled as you normally would but consider bumping up the difficulty if possible since the rep count is low in each round.

Scaling

standard: 45/35 lb
rx: 75/55 lb
sport: 95/65 lb
overachiever: 115/85 lb

Workout of the day

5 rounds of 3 minutes on 1 minute off
3 power cleans
2 front rack walking lunge steps
1 front squat

Workout notes

Today’s workout is a five round interval workout with three minutes of work and one minute of rest between each round. The rep count for each round is low so you would ideally be moving quickly between movements with only a few moments rest between sets. That means you’ll want to load up your bar to a light weight that you can move quickly. We’ll score this workout like we would score the workout “The Chief”. Count up all of your completed rounds and additional reps for one big total at the end of the workout.

Scaling

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb

Workout of the day

AMRAP in 20 minutes
10 deadlift
10 right arm dumbbell push press
10 left arm dumbbell push press
10 weighted sit up w/ dumbbell

Workout notes

We’re back in action today! You’ll need a dumbbell and a barbell for this workout. This workout is pretty long so be conservative when it comes to choosing your weights. You should be able to knock out the deadlifts in easy sets even when fatigued. After the deadlifts you are tasked with two large sets of push press alternating arms after ten reps. You don’t need to perform all ten reps unbroken but again you should be able to get through the push press in around two sets. For the sit-ups hold the dumbbell at your chest or grab a light plate if that is too difficult.

Scaling

standard: 155/105 lb, 35/20 lb
rx: 225/155 lb, 50/35 lb
sport: 275/185 lb, 65/45 lb
overachiever: 315/205 lb, 75/55 lb

AMRAP in 20 minutes

10 deadlift

10 right arm dumbbell push press

10 left arm dumbbell push press

10 weighted sit up w/ dumbbell

standard: 155/105 lb, 35/20 lb

rx: 225/155 lb, 50/35 lb

sport: 275/185 lb, 65/45 lb

overachiever: 315/205 lb, 75/55 lb

Gym closed today. Normal hours return tomorrow!

Gym closed today. Happy Holidays!

Workout of the day

AMRAP in 20 minutes
12 power cleans
25 push-ups

Workout notes

Before we close up for the next two days, enjoy this twenty minute workout with a bit of a festive rep scheme! The power clean weight doesn’t need to be light, but it should be manageable. Plan for something that allows you to do quick singles or small sets. Push-Ups can be scaled as you normally would either from your knees or with your hands on a box to up the difficulty level a bit. Whatever you choose make sure to keep your reps as strict as possible and tap your chest to the ground or box for every rep before pressing out. Have fun and we hope you have a safe and happy holiday!

Scaling

standard: 115/75 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/135 lb